When you’re catching up on sun rays, don’t forget about Vitamin D. Vitamin D is often called the “sunshine vitamin” because it is generated in the skin in response to sunbeams. It is a fat-soluble vitamin that can encroach on as many as 2,000 genes in the body. From regulating the incorporation of calcium and phosphorous to assisting typical immune system functions, Vitamin D has a range of health benefits. And thus, getting sufficient amount of Vitamin D is highly pivotal for healthy development of body and growth of teeth and bones, as well as higher resistance against some particular types of diseases.
Insufficiency of Vitamin D in the body often put people at higher risks of bone deformities like soft bones called osteomalacia and fragile bones, known as osteoporosis. Moreover, low Vitamin D also ups the risk of multiple sclerosis, heart problems, and the likelihood of developing flues. The early symptoms of Vitamin D shortage can be the ache in muscle and joint pain. The body may also be deficient in calcium there is lack of Vitamin D in the body, and hence it is highly essential to keep the flow of Vitamin D sufficient and here are five things you can regularly do for preventing the risk of a Vitamin D insufficiency. Have a look:
Love Sun & Its Rays:
Fear of tanning often keeps people away from the sun. But they often forget that contact of the body with the sunlight causes the production of Vitamin D in the skin and therefore, stop fearing sunburn and start loving it. The best way to boost the level of vitamin D is a safe and limited sunscreen-free exposure to the sunlight. 10 to 15 minutes of sun exposure regularly can maintain the proper flow of Vitamin D in the skin.
Get Good Doses Of Vitamin D By Foods:
If you are still worried about sunburns, caused by direct contact with sunbeams, then try foods, rich with Vitamin D. Eating lots of anti-oxidant rich foods, and favourable fats can toughen your skin cells and keep the level of Vitamin D at the right point. Vegetables and fruits like blueberries, goji berries, raspberries, pomegranates, eggs yolks, mushrooms, and fatty fish are good sources of Vitamin D.
Try Vitamin D-Rich Beverages:
If you want not to suffer from the health problems caused by the scarcity of Vitamin D in the body, try to drinks more beverages, rich in vitamin D. Soy milk, raw milk and buttermilk can give you high doses of Vitamin D daily. Milk is no doubt a good source of Vitamin D, but if you want to get most amount of sunshine vitamin, don’t forget to add like ragi and broccoli to the beverage. You also can go for some certain types of orange juices for hiking the levels of Vitamin D.
Alongside all these steps, you also can resort to Vitamin D supplements. But be careful, because high dose of supplement can lead to toxicity. To avoid all such likelihoods, consult a nutritionist and start taking supplements under the supervision of your doctor.
Test of Blood for Finding Vitamin D Levels
Go for clinical tests to find out if you are going through the scarcity of Vitamin D or not. A simple blood test is the easiest ways to find out if you are deficient of Vitamin D or not. People with optimal health should have the levels of Vitamin D in the range of 50-80 ng/ml.